{"version":"1.0.0","segments":[{"speaker":"Jason Ramsden","startTime":0.0,"endTime":3.51,"body":"Which is 100%"},{"speaker":"Jason Ramsden","startTime":0.0,"endTime":3.51,"body":"more enjoyable than wasting"},{"speaker":"Jason Ramsden","startTime":3.54,"endTime":7.62,"body":"energy on past events that you"},{"speaker":"Jason Ramsden","startTime":3.54,"endTime":7.62,"body":"can't change or worrying about"},{"speaker":"Jason Ramsden","startTime":7.62,"endTime":11.55,"body":"future events that you have no"},{"speaker":"Jason Ramsden","startTime":7.62,"endTime":11.55,"body":"control over. So don't spend"},{"speaker":"Jason Ramsden","startTime":11.55,"endTime":14.67,"body":"that precious brain energy on"},{"speaker":"Jason Ramsden","startTime":11.55,"endTime":14.67,"body":"anything but living in the"},{"speaker":"Jason Ramsden","startTime":14.67,"endTime":19.26,"body":"moment. Hi, I'm Jay, a certified"},{"speaker":"Jason Ramsden","startTime":14.67,"endTime":19.26,"body":"life coach and former educator"},{"speaker":"Jason Ramsden","startTime":19.41,"endTime":22.68,"body":"who believes that rediscovering"},{"speaker":"Jason Ramsden","startTime":19.41,"endTime":22.68,"body":"ourselves takes just a little"},{"speaker":"Jason Ramsden","startTime":22.68,"endTime":26.34,"body":"bit of courage. This show is"},{"speaker":"Jason Ramsden","startTime":22.68,"endTime":26.34,"body":"focused on helping you develop"},{"speaker":"Jason Ramsden","startTime":26.34,"endTime":29.97,"body":"the mindset and the courage to"},{"speaker":"Jason Ramsden","startTime":26.34,"endTime":29.97,"body":"regain your confidence to"},{"speaker":"Jason Ramsden","startTime":29.97,"endTime":34.5,"body":"redefine yourself and to"},{"speaker":"Jason Ramsden","startTime":29.97,"endTime":34.5,"body":"reimagine your life one episode"},{"speaker":"Jason Ramsden","startTime":34.53,"endTime":41.01,"body":"at a time. Hey, positivity"},{"speaker":"Jason Ramsden","startTime":34.53,"endTime":41.01,"body":"Percy, your Ben, what's shakin"},{"speaker":"Jason Ramsden","startTime":41.01,"endTime":45.15,"body":"in your world right now. For me,"},{"speaker":"Jason Ramsden","startTime":41.01,"endTime":45.15,"body":"I just completed a whirlwind"},{"speaker":"Jason Ramsden","startTime":45.18,"endTime":49.74,"body":"three weeks full of endings and"},{"speaker":"Jason Ramsden","startTime":45.18,"endTime":49.74,"body":"closures. Move both of our kids"},{"speaker":"Jason Ramsden","startTime":49.74,"endTime":53.25,"body":"into their adult apartments one"},{"speaker":"Jason Ramsden","startTime":49.74,"endTime":53.25,"body":"week, completed a six year board"},{"speaker":"Jason Ramsden","startTime":53.25,"endTime":56.19,"body":"term for a professional"},{"speaker":"Jason Ramsden","startTime":53.25,"endTime":56.19,"body":"association I was part of in my"},{"speaker":"Jason Ramsden","startTime":56.19,"endTime":60.12,"body":"previous career, I presented at"},{"speaker":"Jason Ramsden","startTime":56.19,"endTime":60.12,"body":"that conference on leveling up"},{"speaker":"Jason Ramsden","startTime":60.15,"endTime":63.99,"body":"your leadership and finding your"},{"speaker":"Jason Ramsden","startTime":60.15,"endTime":63.99,"body":"purpose. And I also attended my"},{"speaker":"Jason Ramsden","startTime":63.99,"endTime":67.95,"body":"daughter's graduation from"},{"speaker":"Jason Ramsden","startTime":63.99,"endTime":67.95,"body":"college. It's been crazy,"},{"speaker":"Jason Ramsden","startTime":68.4,"endTime":72.84,"body":"exhausting, exciting and"},{"speaker":"Jason Ramsden","startTime":68.4,"endTime":72.84,"body":"rewarding. And through it all."},{"speaker":"Jason Ramsden","startTime":73.11,"endTime":76.11,"body":"And I kept running across people"},{"speaker":"Jason Ramsden","startTime":73.11,"endTime":76.11,"body":"who asked me, you know, what are"},{"speaker":"Jason Ramsden","startTime":76.11,"endTime":80.19,"body":"you up to now? And when I tell"},{"speaker":"Jason Ramsden","startTime":76.11,"endTime":80.19,"body":"them, that I'm a life coach,"},{"speaker":"Jason Ramsden","startTime":80.22,"endTime":84.33,"body":"they often ask well, how does"},{"speaker":"Jason Ramsden","startTime":80.22,"endTime":84.33,"body":"that all work? What's the work"},{"speaker":"Jason Ramsden","startTime":84.33,"endTime":88.92,"body":"involved in improving your life?"},{"speaker":"Jason Ramsden","startTime":84.33,"endTime":88.92,"body":"Well, welcome to episode 66,"},{"speaker":"Jason Ramsden","startTime":88.92,"endTime":92.4,"body":"we're high dive into what it"},{"speaker":"Jason Ramsden","startTime":88.92,"endTime":92.4,"body":"means to do the work as you seek"},{"speaker":"Jason Ramsden","startTime":92.4,"endTime":95.94,"body":"to improve your life. Now, in"},{"speaker":"Jason Ramsden","startTime":92.4,"endTime":95.94,"body":"researching this topic, I found"},{"speaker":"Jason Ramsden","startTime":95.94,"endTime":99.51,"body":"a really good article about 10"},{"speaker":"Jason Ramsden","startTime":95.94,"endTime":99.51,"body":"things you could do right now to"},{"speaker":"Jason Ramsden","startTime":99.51,"endTime":103.26,"body":"jumpstart your life. And I kind"},{"speaker":"Jason Ramsden","startTime":99.51,"endTime":103.26,"body":"of drift on it myself a little"},{"speaker":"Jason Ramsden","startTime":103.26,"endTime":106.83,"body":"bit from my own point of view."},{"speaker":"Jason Ramsden","startTime":103.26,"endTime":106.83,"body":"So are you ready? All right,"},{"speaker":"Jason Ramsden","startTime":106.83,"endTime":112.59,"body":"let's dive in. Number one on"},{"speaker":"Jason Ramsden","startTime":106.83,"endTime":112.59,"body":"that list, write a better story"},{"speaker":"Jason Ramsden","startTime":112.92,"endTime":117.15,"body":"for your day. So what do you"},{"speaker":"Jason Ramsden","startTime":112.92,"endTime":117.15,"body":"want to accomplish today? You're"},{"speaker":"Jason Ramsden","startTime":117.15,"endTime":120.12,"body":"just sitting there listening to"},{"speaker":"Jason Ramsden","startTime":117.15,"endTime":120.12,"body":"this podcast? What do you want"},{"speaker":"Jason Ramsden","startTime":120.12,"endTime":123.87,"body":"to accomplish today. So try"},{"speaker":"Jason Ramsden","startTime":120.12,"endTime":123.87,"body":"setting the tone or vibe when"},{"speaker":"Jason Ramsden","startTime":123.87,"endTime":127.23,"body":"you rise up in the morning, like"},{"speaker":"Jason Ramsden","startTime":123.87,"endTime":127.23,"body":"when you get out of bed, maybe"},{"speaker":"Jason Ramsden","startTime":127.23,"endTime":130.8,"body":"you get up a little bit earlier,"},{"speaker":"Jason Ramsden","startTime":127.23,"endTime":130.8,"body":"maybe you try going to bed a"},{"speaker":"Jason Ramsden","startTime":130.8,"endTime":133.86,"body":"little bit earlier, maybe you"},{"speaker":"Jason Ramsden","startTime":130.8,"endTime":133.86,"body":"definitely want to drink more"},{"speaker":"Jason Ramsden","startTime":133.86,"endTime":138.42,"body":"water or work on saying sorry,"},{"speaker":"Jason Ramsden","startTime":133.86,"endTime":138.42,"body":"more often. Perhaps you want to"},{"speaker":"Jason Ramsden","startTime":138.42,"endTime":142.08,"body":"try to be less judgmental of"},{"speaker":"Jason Ramsden","startTime":138.42,"endTime":142.08,"body":"others and, most importantly of"},{"speaker":"Jason Ramsden","startTime":142.08,"endTime":145.47,"body":"yourself. Maybe you want to go"},{"speaker":"Jason Ramsden","startTime":142.08,"endTime":145.47,"body":"for a walk or write out some"},{"speaker":"Jason Ramsden","startTime":145.47,"endTime":148.59,"body":"affirmations. Perhaps you want"},{"speaker":"Jason Ramsden","startTime":145.47,"endTime":148.59,"body":"to grab a meal with friends and"},{"speaker":"Jason Ramsden","startTime":148.59,"endTime":151.65,"body":"catch up or call someone in your"},{"speaker":"Jason Ramsden","startTime":148.59,"endTime":151.65,"body":"life you haven't connected with"},{"speaker":"Jason Ramsden","startTime":151.65,"endTime":156.15,"body":"in a while. Anything you can do"},{"speaker":"Jason Ramsden","startTime":151.65,"endTime":156.15,"body":"to change the script and try"},{"speaker":"Jason Ramsden","startTime":156.15,"endTime":160.77,"body":"something new, is a wonderful,"},{"speaker":"Jason Ramsden","startTime":156.15,"endTime":160.77,"body":"it's like really an incredible"},{"speaker":"Jason Ramsden","startTime":160.8,"endTime":165.36,"body":"starting point for writing a"},{"speaker":"Jason Ramsden","startTime":160.8,"endTime":165.36,"body":"better story for your day. So"},{"speaker":"Jason Ramsden","startTime":165.39,"endTime":169.17,"body":"what does that gonna look like"},{"speaker":"Jason Ramsden","startTime":165.39,"endTime":169.17,"body":"for you today? Number two,"},{"speaker":"Jason Ramsden","startTime":169.38,"endTime":173.22,"body":"identify what's keeping you"},{"speaker":"Jason Ramsden","startTime":169.38,"endTime":173.22,"body":"stuck. Now this might be a"},{"speaker":"Jason Ramsden","startTime":173.22,"endTime":175.53,"body":"little bit harder for you to do."},{"speaker":"Jason Ramsden","startTime":173.22,"endTime":175.53,"body":"But we're gonna give it a try."},{"speaker":"Jason Ramsden","startTime":175.53,"endTime":180.57,"body":"So sit with your thoughts,"},{"speaker":"Jason Ramsden","startTime":175.53,"endTime":180.57,"body":"perhaps journal, put all your"},{"speaker":"Jason Ramsden","startTime":180.57,"endTime":183.81,"body":"thoughts on the table and be"},{"speaker":"Jason Ramsden","startTime":180.57,"endTime":183.81,"body":"open and curious as to what you"},{"speaker":"Jason Ramsden","startTime":183.81,"endTime":186.75,"body":"might be holding back or what"},{"speaker":"Jason Ramsden","startTime":183.81,"endTime":186.75,"body":"might be holding you back."},{"speaker":"Jason Ramsden","startTime":187.32,"endTime":190.53,"body":"Generally, in my experience in"},{"speaker":"Jason Ramsden","startTime":187.32,"endTime":190.53,"body":"both working with clients, and"},{"speaker":"Jason Ramsden","startTime":190.53,"endTime":195.63,"body":"also getting coached myself, is"},{"speaker":"Jason Ramsden","startTime":190.53,"endTime":195.63,"body":"that what keeps us stuck? Is our"},{"speaker":"Jason Ramsden","startTime":195.63,"endTime":200.25,"body":"thoughts. Our thoughts about our"},{"speaker":"Jason Ramsden","startTime":195.63,"endTime":200.25,"body":"circumstances, always generate"},{"speaker":"Jason Ramsden","startTime":200.25,"endTime":204.93,"body":"feelings, which inevitably drive"},{"speaker":"Jason Ramsden","startTime":200.25,"endTime":204.93,"body":"our actions which ultimately"},{"speaker":"Jason Ramsden","startTime":205.05,"endTime":210.0,"body":"drive our results. So being open"},{"speaker":"Jason Ramsden","startTime":205.05,"endTime":210.0,"body":"to examining your thoughts about"},{"speaker":"Jason Ramsden","startTime":210.0,"endTime":214.14,"body":"your life, and the situations in"},{"speaker":"Jason Ramsden","startTime":210.0,"endTime":214.14,"body":"your life. That's a really good"},{"speaker":"Jason Ramsden","startTime":214.14,"endTime":218.7,"body":"way to determine why you're"},{"speaker":"Jason Ramsden","startTime":214.14,"endTime":218.7,"body":"stuck. But it all starts with"},{"speaker":"Jason Ramsden","startTime":218.7,"endTime":222.45,"body":"your thoughts. So ask yourself,"},{"speaker":"Jason Ramsden","startTime":218.7,"endTime":222.45,"body":"are you having thought errors?"},{"speaker":"Jason Ramsden","startTime":223.23,"endTime":225.81,"body":"And what does that even mean?"},{"speaker":"Jason Ramsden","startTime":223.23,"endTime":225.81,"body":"I'm having a thought error?"},{"speaker":"Jason Ramsden","startTime":226.11,"endTime":230.43,"body":"Well, oftentimes, we see"},{"speaker":"Jason Ramsden","startTime":226.11,"endTime":230.43,"body":"circumstances in our lives. And"},{"speaker":"Jason Ramsden","startTime":230.67,"endTime":236.28,"body":"we believe that they're true."},{"speaker":"Jason Ramsden","startTime":230.67,"endTime":236.28,"body":"Okay, and sometimes"},{"speaker":"Jason Ramsden","startTime":236.28,"endTime":240.18,"body":"circumstances are true. But what"},{"speaker":"Jason Ramsden","startTime":236.28,"endTime":240.18,"body":"you want to look at is the facts"},{"speaker":"Jason Ramsden","startTime":240.24,"endTime":243.9,"body":"of those circumstances. Is it"},{"speaker":"Jason Ramsden","startTime":240.24,"endTime":243.9,"body":"really true or is it just a"},{"speaker":"Jason Ramsden","startTime":243.9,"endTime":247.05,"body":"thought you're having about it?"},{"speaker":"Jason Ramsden","startTime":243.9,"endTime":247.05,"body":"When you start to do that,"},{"speaker":"Jason Ramsden","startTime":247.56,"endTime":251.73,"body":"that's how you start to get"},{"speaker":"Jason Ramsden","startTime":247.56,"endTime":251.73,"body":"yourself unstuck. Number three,"},{"speaker":"Jason Ramsden","startTime":252.06,"endTime":256.65,"body":"go to bed earlier tonight. I can"},{"speaker":"Jason Ramsden","startTime":252.06,"endTime":256.65,"body":"hear it now. I can hear it. Jay"},{"speaker":"Jason Ramsden","startTime":256.68,"endTime":259.59,"body":"Jay, listen, I'm a night owl. I"},{"speaker":"Jason Ramsden","startTime":256.68,"endTime":259.59,"body":"thrive at night, I do my best"},{"speaker":"Jason Ramsden","startTime":259.59,"endTime":260.22,"body":"work at night."},{"speaker":"Jason Ramsden","startTime":260.76,"endTime":265.23,"body":"I hear you. And I used to be the"},{"speaker":"Jason Ramsden","startTime":260.76,"endTime":265.23,"body":"exact same way. I used to stay"},{"speaker":"Jason Ramsden","startTime":265.23,"endTime":268.47,"body":"up until one in the morning, two"},{"speaker":"Jason Ramsden","startTime":265.23,"endTime":268.47,"body":"in the morning. I could sleep,"},{"speaker":"Jason Ramsden","startTime":268.77,"endTime":272.13,"body":"you know, a couple hours for"},{"speaker":"Jason Ramsden","startTime":268.77,"endTime":272.13,"body":"five, six hours and then you're"},{"speaker":"Jason Ramsden","startTime":272.13,"endTime":276.66,"body":"fresh and ready to go. But it"},{"speaker":"Jason Ramsden","startTime":272.13,"endTime":276.66,"body":"wasn't the best for me. So I"},{"speaker":"Jason Ramsden","startTime":276.66,"endTime":280.8,"body":"know now getting at least seven"},{"speaker":"Jason Ramsden","startTime":276.66,"endTime":280.8,"body":"and a half hours of sleep goes a"},{"speaker":"Jason Ramsden","startTime":280.8,"endTime":285.0,"body":"long way to improving your life."},{"speaker":"Jason Ramsden","startTime":280.8,"endTime":285.0,"body":"And the key here at least this"},{"speaker":"Jason Ramsden","startTime":285.0,"endTime":291.15,"body":"for me means it's lights out 930"},{"speaker":"Jason Ramsden","startTime":285.0,"endTime":291.15,"body":"every night. And I find and"},{"speaker":"Jason Ramsden","startTime":291.15,"endTime":293.76,"body":"perhaps you will as well, that"},{"speaker":"Jason Ramsden","startTime":291.15,"endTime":293.76,"body":"when you have a consistent"},{"speaker":"Jason Ramsden","startTime":293.76,"endTime":298.56,"body":"bedtime. Over time, you start to"},{"speaker":"Jason Ramsden","startTime":293.76,"endTime":298.56,"body":"see that you'll rise before your"},{"speaker":"Jason Ramsden","startTime":298.56,"endTime":302.61,"body":"alarm like you'll start to Get"},{"speaker":"Jason Ramsden","startTime":298.56,"endTime":302.61,"body":"up and wake up before your alarm"},{"speaker":"Jason Ramsden","startTime":302.61,"endTime":306.6,"body":"goes off. So in my case that 930"},{"speaker":"Jason Ramsden","startTime":302.61,"endTime":306.6,"body":"Bedtime means I naturally wake"},{"speaker":"Jason Ramsden","startTime":306.6,"endTime":311.34,"body":"up around 515 530 before the"},{"speaker":"Jason Ramsden","startTime":306.6,"endTime":311.34,"body":"alarm goes off. Again, the key"},{"speaker":"Jason Ramsden","startTime":311.37,"endTime":315.42,"body":"here is consistency. Maybe it"},{"speaker":"Jason Ramsden","startTime":311.37,"endTime":315.42,"body":"means 10 o'clock view or 1030."},{"speaker":"Jason Ramsden","startTime":315.66,"endTime":319.83,"body":"But regardless be consistent in"},{"speaker":"Jason Ramsden","startTime":315.66,"endTime":319.83,"body":"getting to sleep the same time"},{"speaker":"Jason Ramsden","startTime":319.83,"endTime":323.52,"body":"every single night. And if you"},{"speaker":"Jason Ramsden","startTime":319.83,"endTime":323.52,"body":"can go to bed earlier than you"},{"speaker":"Jason Ramsden","startTime":323.52,"endTime":328.2,"body":"have been gone to bed. Number"},{"speaker":"Jason Ramsden","startTime":323.52,"endTime":328.2,"body":"four, participate in a physical"},{"speaker":"Jason Ramsden","startTime":328.2,"endTime":331.71,"body":"activity that you enjoy. Don't"},{"speaker":"Jason Ramsden","startTime":328.2,"endTime":331.71,"body":"overthink this one, alright?"},{"speaker":"Jason Ramsden","startTime":331.71,"endTime":334.17,"body":"Don't overthink it. If you're"},{"speaker":"Jason Ramsden","startTime":331.71,"endTime":334.17,"body":"not physically active, don't"},{"speaker":"Jason Ramsden","startTime":334.17,"endTime":337.68,"body":"think you have to go all in and"},{"speaker":"Jason Ramsden","startTime":334.17,"endTime":337.68,"body":"run a ton or lift weight,"},{"speaker":"Jason Ramsden","startTime":337.74,"endTime":340.74,"body":"whatever it may be that's going"},{"speaker":"Jason Ramsden","startTime":337.74,"endTime":340.74,"body":"through your head right now."},{"speaker":"Jason Ramsden","startTime":341.1,"endTime":346.56,"body":"Start small, even taking a 20"},{"speaker":"Jason Ramsden","startTime":341.1,"endTime":346.56,"body":"minute walk can do wonders for"},{"speaker":"Jason Ramsden","startTime":346.56,"endTime":351.18,"body":"your mind and your body. If you"},{"speaker":"Jason Ramsden","startTime":346.56,"endTime":351.18,"body":"don't like walking, all right,"},{"speaker":"Jason Ramsden","startTime":351.21,"endTime":355.5,"body":"what about riding a bike? Or"},{"speaker":"Jason Ramsden","startTime":351.21,"endTime":355.5,"body":"what about dancing? Seriously,"},{"speaker":"Jason Ramsden","startTime":355.53,"endTime":358.2,"body":"any physical activity you can"},{"speaker":"Jason Ramsden","startTime":355.53,"endTime":358.2,"body":"incorporate into your daily"},{"speaker":"Jason Ramsden","startTime":358.2,"endTime":362.58,"body":"routine will set your right for"},{"speaker":"Jason Ramsden","startTime":358.2,"endTime":362.58,"body":"me it's walking, it gives me"},{"speaker":"Jason Ramsden","startTime":362.58,"endTime":366.57,"body":"time to think because we tend to"},{"speaker":"Jason Ramsden","startTime":362.58,"endTime":366.57,"body":"process and sometimes it even"},{"speaker":"Jason Ramsden","startTime":366.57,"endTime":370.17,"body":"helps me plan my day. More"},{"speaker":"Jason Ramsden","startTime":366.57,"endTime":370.17,"body":"importantly, it gets the body"},{"speaker":"Jason Ramsden","startTime":370.17,"endTime":373.47,"body":"movement and the blood flowing."},{"speaker":"Jason Ramsden","startTime":370.17,"endTime":373.47,"body":"So participate in a physical"},{"speaker":"Jason Ramsden","startTime":373.47,"endTime":376.47,"body":"activity that you enjoy and get"},{"speaker":"Jason Ramsden","startTime":373.47,"endTime":376.47,"body":"things rolling for yourself."},{"speaker":"Jason Ramsden","startTime":376.74,"endTime":383.31,"body":"Number five, focus on right now."},{"speaker":"Jason Ramsden","startTime":376.74,"endTime":383.31,"body":"So now as humans, we spent a"},{"speaker":"Jason Ramsden","startTime":383.31,"endTime":388.08,"body":"great deal of time replaying"},{"speaker":"Jason Ramsden","startTime":383.31,"endTime":388.08,"body":"past situations, and worrying"},{"speaker":"Jason Ramsden","startTime":388.08,"endTime":392.58,"body":"about the future. And focusing"},{"speaker":"Jason Ramsden","startTime":388.08,"endTime":392.58,"body":"on right now plays such a key"},{"speaker":"Jason Ramsden","startTime":392.58,"endTime":396.06,"body":"role in improving our lives."},{"speaker":"Jason Ramsden","startTime":392.58,"endTime":396.06,"body":"Because when you focus on the"},{"speaker":"Jason Ramsden","startTime":396.06,"endTime":400.83,"body":"right now use spend that very"},{"speaker":"Jason Ramsden","startTime":396.06,"endTime":400.83,"body":"precious brain energy on"},{"speaker":"Jason Ramsden","startTime":400.83,"endTime":405.75,"body":"experiencing life in the moment,"},{"speaker":"Jason Ramsden","startTime":400.83,"endTime":405.75,"body":"which is 100% more enjoyable"},{"speaker":"Jason Ramsden","startTime":406.02,"endTime":411.21,"body":"than wasting energy on past"},{"speaker":"Jason Ramsden","startTime":406.02,"endTime":411.21,"body":"events that you can't change or"},{"speaker":"Jason Ramsden","startTime":411.21,"endTime":414.6,"body":"worrying about future events"},{"speaker":"Jason Ramsden","startTime":411.21,"endTime":414.6,"body":"that you have no control over."},{"speaker":"Jason Ramsden","startTime":414.9,"endTime":419.46,"body":"And the truth is they might not"},{"speaker":"Jason Ramsden","startTime":414.9,"endTime":419.46,"body":"even take place. So don't spend"},{"speaker":"Jason Ramsden","startTime":419.46,"endTime":422.79,"body":"that precious brain energy on"},{"speaker":"Jason Ramsden","startTime":419.46,"endTime":422.79,"body":"anything but living in the"},{"speaker":"Jason Ramsden","startTime":422.79,"endTime":428.55,"body":"moment and focusing on right"},{"speaker":"Jason Ramsden","startTime":422.79,"endTime":428.55,"body":"now. Number six, set realistic"},{"speaker":"Jason Ramsden","startTime":428.55,"endTime":432.06,"body":"and attainable goals. Okay,"},{"speaker":"Jason Ramsden","startTime":428.55,"endTime":432.06,"body":"here's here's where we we often"},{"speaker":"Jason Ramsden","startTime":432.06,"endTime":435.96,"body":"trip up right? Those goals get"},{"speaker":"Jason Ramsden","startTime":432.06,"endTime":435.96,"body":"in the way. When we want to make"},{"speaker":"Jason Ramsden","startTime":435.96,"endTime":439.2,"body":"a change in our lives. We"},{"speaker":"Jason Ramsden","startTime":435.96,"endTime":439.2,"body":"sometimes well, probably more"},{"speaker":"Jason Ramsden","startTime":439.2,"endTime":442.59,"body":"than sometimes pretty regularly,"},{"speaker":"Jason Ramsden","startTime":439.2,"endTime":442.59,"body":"we make huge giant unattainable"},{"speaker":"Jason Ramsden","startTime":442.59,"endTime":447.3,"body":"goals. Think New Year's Eve"},{"speaker":"Jason Ramsden","startTime":442.59,"endTime":447.3,"body":"resolutions, right? There's a"},{"speaker":"Jason Ramsden","startTime":447.3,"endTime":450.45,"body":"reason the majority of us do not"},{"speaker":"Jason Ramsden","startTime":447.3,"endTime":450.45,"body":"keep those resolutions, let"},{"speaker":"Jason Ramsden","startTime":450.45,"endTime":454.29,"body":"alone achieve them. And if you"},{"speaker":"Jason Ramsden","startTime":450.45,"endTime":454.29,"body":"want more info on that, check"},{"speaker":"Jason Ramsden","startTime":454.29,"endTime":458.61,"body":"out episode to my New Year's"},{"speaker":"Jason Ramsden","startTime":454.29,"endTime":458.61,"body":"resolution, pretty good episode,"},{"speaker":"Jason Ramsden","startTime":458.82,"endTime":463.02,"body":"kick start your year today work"},{"speaker":"Jason Ramsden","startTime":458.82,"endTime":463.02,"body":"on setting a small, realistic"},{"speaker":"Jason Ramsden","startTime":463.02,"endTime":466.23,"body":"and attainable goal. For"},{"speaker":"Jason Ramsden","startTime":463.02,"endTime":466.23,"body":"example, maybe you want to drink"},{"speaker":"Jason Ramsden","startTime":466.23,"endTime":470.82,"body":"more water, right? Simple. So"},{"speaker":"Jason Ramsden","startTime":466.23,"endTime":470.82,"body":"what does that look like? Maybe"},{"speaker":"Jason Ramsden","startTime":470.82,"endTime":474.27,"body":"it's just drinking two glasses"},{"speaker":"Jason Ramsden","startTime":470.82,"endTime":474.27,"body":"of water for seven days this"},{"speaker":"Jason Ramsden","startTime":474.27,"endTime":477.99,"body":"week. Then maybe next week, you"},{"speaker":"Jason Ramsden","startTime":474.27,"endTime":477.99,"body":"do five days, or you do four"},{"speaker":"Jason Ramsden","startTime":477.99,"endTime":482.43,"body":"days and you do three glasses."},{"speaker":"Jason Ramsden","startTime":477.99,"endTime":482.43,"body":"As long as you start small, and"},{"speaker":"Jason Ramsden","startTime":482.43,"endTime":485.46,"body":"increase your intake even"},{"speaker":"Jason Ramsden","startTime":482.43,"endTime":485.46,"body":"slightly. You're making"},{"speaker":"Jason Ramsden","startTime":485.46,"endTime":489.57,"body":"progress. Right? We're all"},{"speaker":"Jason Ramsden","startTime":485.46,"endTime":489.57,"body":"imperfectly perfect. So making"},{"speaker":"Jason Ramsden","startTime":489.6,"endTime":493.08,"body":"tiny gains is very important."},{"speaker":"Jason Ramsden","startTime":489.6,"endTime":493.08,"body":"And you my friend are more"},{"speaker":"Jason Ramsden","startTime":493.08,"endTime":496.74,"body":"likely to keep at it with small"},{"speaker":"Jason Ramsden","startTime":493.08,"endTime":496.74,"body":"goals talked about this before"},{"speaker":"Jason Ramsden","startTime":496.74,"endTime":499.26,"body":"small wins small gains, micro"},{"speaker":"Jason Ramsden","startTime":496.74,"endTime":499.26,"body":"gains. Now whatever you want to"},{"speaker":"Jason Ramsden","startTime":499.26,"endTime":503.13,"body":"call it, tiny is better. Now if"},{"speaker":"Jason Ramsden","startTime":499.26,"endTime":503.13,"body":"you say you're going to drink"},{"speaker":"Jason Ramsden","startTime":503.13,"endTime":506.28,"body":"100 ounces of water every day,"},{"speaker":"Jason Ramsden","startTime":503.13,"endTime":506.28,"body":"starting tomorrow, you're not"},{"speaker":"Jason Ramsden","startTime":506.28,"endTime":508.53,"body":"going to reach that goal and"},{"speaker":"Jason Ramsden","startTime":506.28,"endTime":508.53,"body":"attain it, you might do it day"},{"speaker":"Jason Ramsden","startTime":508.53,"endTime":512.04,"body":"one. But it's not a habit at"},{"speaker":"Jason Ramsden","startTime":508.53,"endTime":512.04,"body":"that point. So start small and"},{"speaker":"Jason Ramsden","startTime":512.04,"endTime":518.22,"body":"build up go slow here on this"},{"speaker":"Jason Ramsden","startTime":512.04,"endTime":518.22,"body":"one. Number seven, reframe a"},{"speaker":"Jason Ramsden","startTime":518.22,"endTime":522.09,"body":"situation in a positive light."},{"speaker":"Jason Ramsden","startTime":518.22,"endTime":522.09,"body":"So this is really closely tied"},{"speaker":"Jason Ramsden","startTime":522.09,"endTime":526.74,"body":"to number two, identifying what"},{"speaker":"Jason Ramsden","startTime":522.09,"endTime":526.74,"body":"is keeping you stuck. Why?"},{"speaker":"Jason Ramsden","startTime":526.77,"endTime":531.24,"body":"Well, when we are stuck, it's"},{"speaker":"Jason Ramsden","startTime":526.77,"endTime":531.24,"body":"because we create negative"},{"speaker":"Jason Ramsden","startTime":531.24,"endTime":535.56,"body":"thoughts about the circumstances"},{"speaker":"Jason Ramsden","startTime":531.24,"endTime":535.56,"body":"of our lives. If you work to"},{"speaker":"Jason Ramsden","startTime":535.56,"endTime":538.98,"body":"reframe those circumstances, or"},{"speaker":"Jason Ramsden","startTime":535.56,"endTime":538.98,"body":"any situation really any"},{"speaker":"Jason Ramsden","startTime":538.98,"endTime":543.0,"body":"situation on any given day. If"},{"speaker":"Jason Ramsden","startTime":538.98,"endTime":543.0,"body":"you reframe them and view them"},{"speaker":"Jason Ramsden","startTime":543.0,"endTime":546.84,"body":"in a positive light, something"},{"speaker":"Jason Ramsden","startTime":543.0,"endTime":546.84,"body":"starts to click. For example,"},{"speaker":"Jason Ramsden","startTime":547.2,"endTime":549.45,"body":"let's say your boss chews you"},{"speaker":"Jason Ramsden","startTime":547.2,"endTime":549.45,"body":"out in front of others during a"},{"speaker":"Jason Ramsden","startTime":549.45,"endTime":553.26,"body":"meeting. All too often we want"},{"speaker":"Jason Ramsden","startTime":549.45,"endTime":553.26,"body":"to look inward and say what did"},{"speaker":"Jason Ramsden","startTime":553.26,"endTime":556.95,"body":"I do? Make sense? Right? We're"},{"speaker":"Jason Ramsden","startTime":553.26,"endTime":556.95,"body":"humans. That's what we want to"},{"speaker":"Jason Ramsden","startTime":556.95,"endTime":561.12,"body":"do. But what if we took a"},{"speaker":"Jason Ramsden","startTime":556.95,"endTime":561.12,"body":"different approach? What if you"},{"speaker":"Jason Ramsden","startTime":561.12,"endTime":564.6,"body":"chalked it up to your boss"},{"speaker":"Jason Ramsden","startTime":561.12,"endTime":564.6,"body":"having a bad day? Or maybe that"},{"speaker":"Jason Ramsden","startTime":564.6,"endTime":567.6,"body":"newborn at home isn't sleeping"},{"speaker":"Jason Ramsden","startTime":564.6,"endTime":567.6,"body":"well for your boss? Or perhaps"},{"speaker":"Jason Ramsden","startTime":567.6,"endTime":570.54,"body":"his daughter is dating a jerk?"},{"speaker":"Jason Ramsden","startTime":567.6,"endTime":570.54,"body":"Or maybe you didn't get"},{"speaker":"Jason Ramsden","startTime":570.54,"endTime":574.5,"body":"breakfast and his blood sugar's"},{"speaker":"Jason Ramsden","startTime":570.54,"endTime":574.5,"body":"low. So often, we want to blame"},{"speaker":"Jason Ramsden","startTime":574.5,"endTime":579.75,"body":"ourselves when in reality, it"},{"speaker":"Jason Ramsden","startTime":574.5,"endTime":579.75,"body":"has nothing to do with us. When"},{"speaker":"Jason Ramsden","startTime":579.75,"endTime":582.63,"body":"I was wrapping up my last job, I"},{"speaker":"Jason Ramsden","startTime":579.75,"endTime":582.63,"body":"had been there for about 15"},{"speaker":"Jason Ramsden","startTime":582.63,"endTime":586.35,"body":"years and had about two months"},{"speaker":"Jason Ramsden","startTime":582.63,"endTime":586.35,"body":"left to go. And one day I just"},{"speaker":"Jason Ramsden","startTime":586.35,"endTime":590.85,"body":"snapped with a colleague just"},{"speaker":"Jason Ramsden","startTime":586.35,"endTime":590.85,"body":"snapped. Was it something that"},{"speaker":"Jason Ramsden","startTime":590.85,"endTime":594.9,"body":"they did wrong? No, not at all."},{"speaker":"Jason Ramsden","startTime":590.85,"endTime":594.9,"body":"Nothing. They didn't do anything"},{"speaker":"Jason Ramsden","startTime":594.9,"endTime":598.32,"body":"wrong. They were doing their"},{"speaker":"Jason Ramsden","startTime":594.9,"endTime":598.32,"body":"job. It had everything to do"},{"speaker":"Jason Ramsden","startTime":598.32,"endTime":602.82,"body":"with my response to something"},{"speaker":"Jason Ramsden","startTime":598.32,"endTime":602.82,"body":"they Did because I mean, I was"},{"speaker":"Jason Ramsden","startTime":602.82,"endTime":605.46,"body":"having trouble with closure, I"},{"speaker":"Jason Ramsden","startTime":602.82,"endTime":605.46,"body":"was having trouble with moving"},{"speaker":"Jason Ramsden","startTime":605.46,"endTime":610.41,"body":"on. I was feeling like being"},{"speaker":"Jason Ramsden","startTime":605.46,"endTime":610.41,"body":"left in the dust. Now, we don't"},{"speaker":"Jason Ramsden","startTime":610.41,"endTime":614.58,"body":"always know what's going on with"},{"speaker":"Jason Ramsden","startTime":610.41,"endTime":614.58,"body":"others. So reframing situations"},{"speaker":"Jason Ramsden","startTime":614.58,"endTime":619.35,"body":"in a more positive light can"},{"speaker":"Jason Ramsden","startTime":614.58,"endTime":619.35,"body":"help. Give it a try. Number"},{"speaker":"Jason Ramsden","startTime":619.35,"endTime":623.91,"body":"eight, be grateful and pass it"},{"speaker":"Jason Ramsden","startTime":619.35,"endTime":623.91,"body":"on. If you're not practicing"},{"speaker":"Jason Ramsden","startTime":623.91,"endTime":628.02,"body":"gratitude on a daily basis, my"},{"speaker":"Jason Ramsden","startTime":623.91,"endTime":628.02,"body":"friends you are missing out. I"},{"speaker":"Jason Ramsden","startTime":628.02,"endTime":630.63,"body":"know, you might say, I don't"},{"speaker":"Jason Ramsden","startTime":628.02,"endTime":630.63,"body":"have anything to be grateful for"},{"speaker":"Jason Ramsden","startTime":630.63,"endTime":636.15,"body":"today. And I would say go deeper"},{"speaker":"Jason Ramsden","startTime":630.63,"endTime":636.15,"body":"look deeper. Do you have your"},{"speaker":"Jason Ramsden","startTime":636.15,"endTime":640.17,"body":"health? You have food on the"},{"speaker":"Jason Ramsden","startTime":636.15,"endTime":640.17,"body":"table? What about a roof over"},{"speaker":"Jason Ramsden","startTime":640.17,"endTime":645.51,"body":"your head? Sometimes, reframing"},{"speaker":"Jason Ramsden","startTime":640.17,"endTime":645.51,"body":"what we have in our lives rather"},{"speaker":"Jason Ramsden","startTime":645.51,"endTime":649.59,"body":"than focus on what we don't"},{"speaker":"Jason Ramsden","startTime":645.51,"endTime":649.59,"body":"have. We often find that we're"},{"speaker":"Jason Ramsden","startTime":649.62,"endTime":653.01,"body":"more grateful than we ever"},{"speaker":"Jason Ramsden","startTime":649.62,"endTime":653.01,"body":"realized. When you practice"},{"speaker":"Jason Ramsden","startTime":653.01,"endTime":657.0,"body":"gratitude, and you also pass it"},{"speaker":"Jason Ramsden","startTime":653.01,"endTime":657.0,"body":"on to others, you'll find that"},{"speaker":"Jason Ramsden","startTime":657.0,"endTime":660.18,"body":"your life will improve. Now, I"},{"speaker":"Jason Ramsden","startTime":657.0,"endTime":660.18,"body":"know that not everyone is a"},{"speaker":"Jason Ramsden","startTime":660.18,"endTime":663.51,"body":"believer in karma in the"},{"speaker":"Jason Ramsden","startTime":660.18,"endTime":663.51,"body":"universe, but I see its power"},{"speaker":"Jason Ramsden","startTime":663.51,"endTime":667.44,"body":"every day in my life. And maybe"},{"speaker":"Jason Ramsden","startTime":663.51,"endTime":667.44,"body":"you'll see it in your life too."},{"speaker":"Jason Ramsden","startTime":668.58,"endTime":674.7,"body":"Number nine, relinquish what you"},{"speaker":"Jason Ramsden","startTime":668.58,"endTime":674.7,"body":"can't control. Control the"},{"speaker":"Jason Ramsden","startTime":674.7,"endTime":677.88,"body":"controllable now I think the"},{"speaker":"Jason Ramsden","startTime":674.7,"endTime":677.88,"body":"best advice I can offer you here"},{"speaker":"Jason Ramsden","startTime":678.0,"endTime":681.87,"body":"is to go and listen to episode"},{"speaker":"Jason Ramsden","startTime":678.0,"endTime":681.87,"body":"36. With my friend Laura"},{"speaker":"Jason Ramsden","startTime":681.87,"endTime":685.83,"body":"tyranny, all about control a"},{"speaker":"Jason Ramsden","startTime":681.87,"endTime":685.83,"body":"control over her advice on"},{"speaker":"Jason Ramsden","startTime":685.83,"endTime":689.46,"body":"controlling what you can control"},{"speaker":"Jason Ramsden","startTime":685.83,"endTime":689.46,"body":"and releasing yourself from"},{"speaker":"Jason Ramsden","startTime":689.46,"endTime":692.58,"body":"everything else is pretty cool."},{"speaker":"Jason Ramsden","startTime":689.46,"endTime":692.58,"body":"So number nine, relinquish what"},{"speaker":"Jason Ramsden","startTime":692.58,"endTime":695.64,"body":"you can't control and go listen"},{"speaker":"Jason Ramsden","startTime":692.58,"endTime":695.64,"body":"to that episode. After you're"},{"speaker":"Jason Ramsden","startTime":695.64,"endTime":701.13,"body":"finished this one. Number 10."},{"speaker":"Jason Ramsden","startTime":695.64,"endTime":701.13,"body":"Create an intention of being"},{"speaker":"Jason Ramsden","startTime":701.13,"endTime":706.2,"body":"intentional. Whoa, what a"},{"speaker":"Jason Ramsden","startTime":701.13,"endTime":706.2,"body":"concept right? One thing I've"},{"speaker":"Jason Ramsden","startTime":706.2,"endTime":708.78,"body":"been working on recently is"},{"speaker":"Jason Ramsden","startTime":706.2,"endTime":708.78,"body":"doing tensional thought"},{"speaker":"Jason Ramsden","startTime":708.78,"endTime":711.78,"body":"creation. Now I'm planning an"},{"speaker":"Jason Ramsden","startTime":708.78,"endTime":711.78,"body":"episode on that topic. But in"},{"speaker":"Jason Ramsden","startTime":711.78,"endTime":715.38,"body":"short, when you create"},{"speaker":"Jason Ramsden","startTime":711.78,"endTime":715.38,"body":"intentions in your life,"},{"speaker":"Jason Ramsden","startTime":715.89,"endTime":718.71,"body":"intentional thoughts,"},{"speaker":"Jason Ramsden","startTime":715.89,"endTime":718.71,"body":"intentional actions, intentional"},{"speaker":"Jason Ramsden","startTime":718.71,"endTime":721.98,"body":"ways you communicate intentional"},{"speaker":"Jason Ramsden","startTime":718.71,"endTime":721.98,"body":"ways you approach relationships,"},{"speaker":"Jason Ramsden","startTime":722.01,"endTime":725.55,"body":"everything really everything in"},{"speaker":"Jason Ramsden","startTime":722.01,"endTime":725.55,"body":"life. When you find that you do"},{"speaker":"Jason Ramsden","startTime":725.55,"endTime":730.5,"body":"that, intentionally, your life"},{"speaker":"Jason Ramsden","startTime":725.55,"endTime":730.5,"body":"will improve drastically why?"},{"speaker":"Jason Ramsden","startTime":731.58,"endTime":734.82,"body":"The long and short of it is that"},{"speaker":"Jason Ramsden","startTime":731.58,"endTime":734.82,"body":"when you create intention in"},{"speaker":"Jason Ramsden","startTime":734.82,"endTime":740.07,"body":"your life, your mind does the"},{"speaker":"Jason Ramsden","startTime":734.82,"endTime":740.07,"body":"work without worrying about"},{"speaker":"Jason Ramsden","startTime":740.07,"endTime":744.18,"body":"trying to figure out like the"},{"speaker":"Jason Ramsden","startTime":740.07,"endTime":744.18,"body":"why behind it. When you create"},{"speaker":"Jason Ramsden","startTime":744.21,"endTime":747.27,"body":"thoughts intentionally. When"},{"speaker":"Jason Ramsden","startTime":744.21,"endTime":747.27,"body":"you're intentional about your"},{"speaker":"Jason Ramsden","startTime":747.27,"endTime":750.87,"body":"life, you free your brain up to"},{"speaker":"Jason Ramsden","startTime":747.27,"endTime":750.87,"body":"do other more important work."},{"speaker":"Jason Ramsden","startTime":751.59,"endTime":757.02,"body":"Okay, so that's it 10 ways you"},{"speaker":"Jason Ramsden","startTime":751.59,"endTime":757.02,"body":"can improve your life right now."},{"speaker":"Jason Ramsden","startTime":757.68,"endTime":760.47,"body":"My friends, this episode has"},{"speaker":"Jason Ramsden","startTime":757.68,"endTime":760.47,"body":"given me a lot to think about. I"},{"speaker":"Jason Ramsden","startTime":760.47,"endTime":765.3,"body":"hope it has done the same for"},{"speaker":"Jason Ramsden","startTime":760.47,"endTime":765.3,"body":"you. And that's a wrap. That's"},{"speaker":"Jason Ramsden","startTime":765.3,"endTime":769.02,"body":"wrap on another episode of"},{"speaker":"Jason Ramsden","startTime":765.3,"endTime":769.02,"body":"positivity on fire. Remember,"},{"speaker":"Jason Ramsden","startTime":769.11,"endTime":771.96,"body":"your gift of time listening to"},{"speaker":"Jason Ramsden","startTime":769.11,"endTime":771.96,"body":"this show does mean the world to"},{"speaker":"Jason Ramsden","startTime":771.96,"endTime":777.0,"body":"me my friends, and as always be"},{"speaker":"Jason Ramsden","startTime":771.96,"endTime":777.0,"body":"well be happy be you. And until"},{"speaker":"Jason Ramsden","startTime":777.0,"endTime":781.56,"body":"the next time, your quest for"},{"speaker":"Jason Ramsden","startTime":777.0,"endTime":781.56,"body":"positivity begin today, a"},{"speaker":"Jason Ramsden","startTime":781.56,"endTime":784.59,"body":"positivity policy. If you're"},{"speaker":"Jason Ramsden","startTime":781.56,"endTime":784.59,"body":"ready to coach yourself, I"},{"speaker":"Jason Ramsden","startTime":784.59,"endTime":788.4,"body":"invite you to download my free"},{"speaker":"Jason Ramsden","startTime":784.59,"endTime":788.4,"body":"workbook. Seven Steps to regain"},{"speaker":"Jason Ramsden","startTime":788.46,"endTime":793.95,"body":"redefined and reimagine your"},{"speaker":"Jason Ramsden","startTime":788.46,"endTime":793.95,"body":"life. Head over to www dot Jason"},{"speaker":"Jason Ramsden","startTime":793.95,"endTime":798.6,"body":"ramsden.com backslash my dash"},{"speaker":"Jason Ramsden","startTime":793.95,"endTime":798.6,"body":"links and click on the download"},{"speaker":"Jason Ramsden","startTime":798.6,"endTime":802.59,"body":"link at the top of the page."},{"speaker":"Jason Ramsden","startTime":798.6,"endTime":802.59,"body":"It's that simple. And hey, if"},{"speaker":"Jason Ramsden","startTime":802.59,"endTime":804.96,"body":"you're interested in working"},{"speaker":"Jason Ramsden","startTime":802.59,"endTime":804.96,"body":"with me as your own personal"},{"speaker":"Jason Ramsden","startTime":804.96,"endTime":808.56,"body":"life coach, visit Jason"},{"speaker":"Jason Ramsden","startTime":804.96,"endTime":808.56,"body":"ramsden.com and click Get"},{"speaker":"Jason Ramsden","startTime":808.56,"endTime":811.92,"body":"Started in the upper right hand"},{"speaker":"Jason Ramsden","startTime":808.56,"endTime":811.92,"body":"corner of the screen. I hope to"},{"speaker":"Jason Ramsden","startTime":811.92,"endTime":817.35,"body":"talk to you soon until then have"},{"speaker":"Jason Ramsden","startTime":811.92,"endTime":817.35,"body":"an amazing day. Positivity on"},{"speaker":"Jason Ramsden","startTime":817.35,"endTime":821.76,"body":"fire is a production of impact"},{"speaker":"Jason Ramsden","startTime":817.35,"endTime":821.76,"body":"one media LLC. All rights"},{"speaker":"Jason Ramsden","startTime":821.82,"endTime":822.6,"body":"reserved."}]}